Getting in Synch​

How to Make Kids LIKE Working Out 

 

Ok so I'll admit, when I was 12 I didn't like whenever my coach would start listing off what seemed like the never ending set, and I honestly felt like I would die if I worked any harder. Now, as a coach, the complaints that body parts are going to fall off or promises that they ARE working their hardest as they swim leisurely aren't so convincing.  Here are some tips to hopefully get them complaining a little less and working a little more.

 

1. Use Music

 

Music makes everything more fun! I even perfer doing tabatas with pump up music to just timing them out! Here are some ways to use music in your workouts:

 

Use the chorus: In our long Aerobic swims have them pick up the pace during the chorus of the song. They can stay at their 'medium' pace for the rest of the song and pump up the pace during thier favorite part! You can also use this during eggbeater workouts, No arms during until the course and them put up on the chorus!

 

 Time out your intervals: If you are doing 1min on 1min off, or even changing the exercise every 20 seconds, time it out ahead of time! You can do this easily on iTunes and its totally worth it. It means you don't have to worry about timing the exercise because it is pre-set and it makes it much more enjoyable for the athletes. I recently just did this and had pump up music when they were working, then a whistle would go off, and then some more relaxing music when they were off, another whistle and back into the workout! The participants did a great job at switching exercises on their own and stayed motivated which was great because I got to focus on correcting technique!

 

2. Use Props

 

Props, tools, toys, whatever you want to call them, they make the work out more fun.

 

Flippers or Hand paddles: These props will probably require modified workouts but if you use them correctly they can help with stroke technique. Click here for more information on Hand paddles and how to train with them.

 

Dice: No I am not crazy. They are great to use when trying to do hypoxic training (3, 5, 7, 9, 11's). As I am sure my girls don't actually do much past the 3's in these sets, make a game out of it. Have them role dice (I would use 2) and the # the dice shows is the number of strokes they have to take between breaths. Yeah there will be the occasional snake eye but for they younger kids one breath ever 7 is a great start (ask I am sure that doesn't happen most of the time) and there will be the occasional double 6's to even it out. I would suggest getting a big pair of dice which you can get on ebay for cheap.

 

Goggle straps & tennis balls: Again, I'm not crazy. These are great for stroke technique correction. Tie old goggle straps to make a loop and put just above knees to give them just enough slack for a proper whip kick. They can be looped around again to put around ankles in flutter kick to make sure they aren't going to big. I use the tennis ball for front crawl. I make my swimmers hold it under their chin so that they don't look forward when they breath.

 

3. Patterns and Partners

 

This one is simple, have your athletes either do their workout with a partner or in a pattern. Doing stuff together makes it more fun right?

 

Partners: You can have them either try to stay synchronized with their partner, trade off sets with a partner, or even race their partner. Whatever it is, it makes the workout more interesting.

 

Patterns: Have them swim their workout in a pattern. If you have the pool space do you unders, eggbeater and sideflutter in a line. And hey, then they get to work on moving as a team which I am sure they will need. 

 

So there are just a few ways to spice up your workouts and keep your athletes interested!